About

What is CrossFit?

CrossFit is constantly varied, functional movements, performed at high intensity. This program prepares you for occurrences in everyday life. The workouts are scaled to all fitness levels. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

The goal is just to get fit. Make it the best hour of your day. Stay safe, turn up the music, high five some people, and blow off some steam. So, remember that. Relax. Have fun. Work out. ~Pat Sherwood

In the spirit of keeping CFFW awesome here are a few gym reminders…

Say hello to newcomers and help us make them feel welcome. You remember your first WOD. That ish was scary! Remind them that we all embrace the suck together and that we’d miss them if they stopped WODding with us.

Offer encouragement to others, but leave the coaching to the coaches.

Practice integrity when counting your rounds and reps. Don’t cheat yourself or your WOD homies. This applies to range of motion, too. If you didn’t squat low enough or get your chin over the bar, ROM yourself. Earn that RX.

Do your best to keep chalk in the chalk buckets (chalk your hands over the bucket). It’s hard to clean off of the floor and no one likes a chalk cloud in their face before they WOD.

Nature calls, and we get that. If you use the facilities before you WOD, give the loo a spritz, leave the fan on, and shut the bathroom door.

Paper towels belong in the garbage can. Not on the floor next to the garbage can.

Don’t take sweet gear like lifting shoes, weight belts and jump ropes out of the cubbies unless you paid for them with your own cash money and they belong to you. Lifting shoes are like some people’s first born and you don’t want to mess with that. Trust me.

Help us keep the Kid Zone clean. If your kids have been hanging out while you WOD, do a quick sweep of the room before you leave and make sure it isn’t a hot mess. Heck, if there’s garbage on the floor or toys that need to be picked up, you can do it for time!

If you’re like most of us, CFFW is your happy place. Try to leave it in as good of shape or better than you found it!

Thank you for helping us keep CFFW a clean, fun, and welcoming environment!

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. -Greg Glassman, Coach